The overhead cable triceps extension trains the triceps in a stretched position, which works the long head harder than pushdowns do.
1Starting positionStart2End positionFinish
Setup
Clip a rope to a low or mid pulley. Grab the ends, turn your back to the stack and bring your hands behind your head. Step forward, lean slightly, elbows pointing forward and up.
Execution
Stand with your back to the low pulley, grab the rope, and raise your arms overhead, elbows close to your head — starting position.
Inhale and lower the rope behind your head until you feel a stretch in your triceps.
Exhale and extend your arms back to the starting position.
Common mistakes
Elbows flaring out — keep them close to your head.
Straightening your torso instead of your arms — your body stays still.
Arching your lower back — brace your abs and tuck your hips a little.
Short range — let the rope go back behind your head until the triceps stretch.
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
